Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Kneel, then take your knees
, y
wide and big toes to touch.
Walk your hands forward until
your forehand rests gently on
your forehand rests gently on
the ground.
Practice deep, steady inhales
and exhales for about 3‐5
and exhales for about 3 5
breaths as you let go of
distraction and focus on your
y g p
yoga practice.
Tabletop
Rise from child’s pose to
p
tabletop, with your shoulders
stacked over wrists and your
hips stacked over knees.
Place equal weight through
your hands and knees, relax
y
your feet, engage your
g g y
abdominal muscles and
lengthen your spine.
Gaze is down in between your
y
hands.
(Tip: if this bothers your
knees, place a towel or rolled
knees, place a towel or rolled
up edge of a yoga mat
underneath your knees for
pp )
more support.)
Cat Pose
Press into your hands to
y
round your upper back, as if a
string were pulling the middle
of your back to the ceiling.
Drop your head and tuck your
chin to chest, hugging your
belly toward spine.
y p
Cow Pose
Lower your belly and lift your
y y y
chest.
Stay grounded through your
hands as you broaden your
hands as you broaden your
shoulders. Lift your gaze to
look forward or up, and
hollow out your lower back.
y
Drop your shoulders away
from ears.
Alternate between cat and
Alternate between cat and
cow two or three more times.
Downward Facing Dog
Walk your hands forward an
y
inch or two, curl your toes
underneath and lift your hips
up into downward facing dog.
Your legs can keep a slight
bend, but reach your heels
toward the floor.
Ground down through all your
fingers, especially the space
between your thumb and first
y
finger, and press through your
arms while lifting your hips up
and back.
Stay for 3‐5 breaths.
Forward Fold
Slowly walk your feet toward
your hands and step
your hands, and step
shoulder‐width apart.
With a slight bend through
your knees lower the top of
your knees, lower the top of
your head toward the ground,
belly reaching to thighs, and
let your hands dangle down
let your hands dangle down
to your toes.
Relax your upper body. Try
moving your neck around
moving your neck around
here, exploring how it feels to
bend or straighten your
knees, acknowledging
knees, acknowledging
stiffness or tension in any part
of your body.
Stay for a few breaths
Stay for a few breaths.
Halfway Lift
On an inhale, place hands on
,p
your shins and lift your
shoulders to be in line with
your hips.
Breathe here, as your body
forms a right angle. Engage
y
your core and open your
p y
chest forward. Look down to
lengthen the back of your
neck, and keep your neck
safe.
Exhale to forward fold, and
repeat.
Tadasana
Swoop your arms up to the
py p
sky, standing tall.
Keep equal weight through
both of your feet, with strong
both of your feet, with strong
legs and an active core.
Soften your shoulders away
from your ears and extend
from your ears and extend
your fingertips up as your
palms face one another.
Your body is one long line of
Your body is one long line of
energy: head over shoulders
over hips over heels.
Breath for 3‐5 counts close
Breath for 3‐5 counts, close
your eyes and set an intention
for your day.
Side Stretch
Exhale to stretch to one side
of your body, keeping weight
equal through both feet.
Return to center, then stretch
Return to center, then stretch
to the other side. Engage your
abs to protect your low back.
Only go far enough to keep
Only go far enough to keep
your breath easy, and
avoiding crunching through
y y
either side of your body.
Repeat two more times, for a
total of three stretches on
each side of your body.
each side of your body.
Mini Backbend
Come back to tadasana for a
mini‐backbend: bend your
elbows to either side of your
body at shoulder‐height, like a
goalpost, and lift your chest
and chin up.
Keep the front side of your
p y
body, quadriceps and core
strong.
Draw your shoulders down
y
your back as you open your
heart toward the ceiling.
Stay for a breath, then rise
Stay for a breath, then rise
back up to standing.
Plank
From tadasana, fold forward
,
and step back into plank pose.
Your hands are shoulder‐
width wide with feet together.
Stack your shoulders over
your elbows over your wrists,
and align your hips to your
g y p y
shoulders and heels.
Look down in between your
hands and activate your entire
y
body, engaging all your
muscles.
Drop to your knees for less
Drop to your knees for less
sensation, and hold for 3‐5
breaths.
Low Cobra
Lower slowly to your belly.
Bring your hands to your sides,
near your low ribs and hug
near your low ribs, and hug
your elbows in tightly.
Strongly press the tops of your
feet to the floor to lift your
feet to the floor to lift your
knees off of the ground.
On an inhale, raise your chest
up a couple of inches and
p p
lighten the weight through your
hands.
Gaze is down, neck is long, and
g
shoulders relax away from your
ears.
Exhale to release your forehead
to the ground, inhale press back
up to plank (on your knees or
toes), and exhale to return to
d
downward facing dog.
df i d
Downward Facing
Dog with Leg Lift
Dog with Leg Lift
From downward facing dog,
g g,
lift one leg up with intention,
flexing your foot toward the
ground to keep your hips
level.
Send the heel of your other
foot a little closer to the
ground, and press through
hands and arms evenly.
Stay for a few breaths, and on
y ,
an exhale, release your lifted
foot to the ground.
Repeat with the other leg.
Repeat with the other leg.
Low Lunge
Inhale to lift your left leg high,
y g g ,
then exhale to step forward as
you bring your left foot in
between your hands. Breathe.
Your fingers frame your left
foot, and your belly lifts up
and away from your left thigh.
y y g
Squeeze your right leg and
stack your right heel over your
right toes.
g
Warrior II
Exhale to spin your right heel
down On an inhale lift your
down. On an inhale, lift your
torso up as arms reach out
wide.
Your left knee is directly atop
Your left knee is directly atop
your left ankle. Pull your belly
in, stack your shoulders over
your hips and keep equal
your hips and keep equal
weight in both of your feet.
Draw your left knee toward
Draw your left knee toward
your left pinkie toe. Look past
your left hand, and ignite the
muscles throughout your
muscles throughout your
arms as your pelvis sinks
down.
Hold here for 3‐5
Hold here for 3 5 breaths.
breaths
Extended Side
Angle
l
On your next exhale, bring your
y , gy
left elbow to the inside of your
left leg. Keep your bottom half
exactly the same as warrior II.
Press firmly through the outer
edge of your back foot. Lift your
right arm to open your chest
toward the right and stack your
d h i h d k
shoulders on top of each other.
Continue to bend through your
l ft k
left knee as you create length
t l th
through the left side of your
body, and pull right hip back
slightly.
slightly
Your gaze can be down, to the
side or up. Stay for 3‐5 breaths.
Reverse Warrior
On an inhale, lift your left arm
up and back. Again, lower half
stays the same
stays the same.
Your right hand can rest softly
on your back thigh, or reach
around your lower back for a
around your lower back for a
bind.
Think about evenly distributing
weight through your legs and
g g y g
feet, as you find length in your
spine and create space between
shoulders and ears.
Keep your chest open toward
the right, and gaze down to
your back foot or up to your
lf
lifted hand.
h
Hold for 3‐5 breaths,
remembering to sustain the
b d th
bend through your left knee.
h l ft k
Side Plank
Windmill your arms down to
the ground and transition to
the ground, and transition to
high plank.
Shift weight to the left side of
your body and slowly peel
your body, and slowly peel
your right hand and foot away
from the ground as your hips
lift up.
lift up.
You can stack your ankles on
top of each other, as your
right arm raises or bring your
right arm raises, or bring your
left knee to the ground for a
less intense variation.
Either way use your core to
Either way, use your core to
lift your hips. Gaze can be
down, neutral or up.
Breathe as you build strength
Breathe as you build strength.
Chaturanga
From side plank, return to
p ,
high plank on your toes or
knees.
Shift your shoulders forward
Shift your shoulders forward
slightly, and exhale to lower
your body until your elbows
reach 90 degrees.
g
Avoid going lower to protect
your shoulder, elbow and
wrist joints.
j
Keep your core engaged.
(Tip: this is the same pose as
high plank only your elbows
high plank, only your elbows
are bent this time!)
Upward Facing Dog
On your next inhale, press
through your hands to lift your
shoulders up, stacking them over
your elbows and wrists.
Draw your chest forward as your
belly, upper thighs and knees
move away from the ground.
f th d
The only body parts touching the
floor are your palms and the tops
of your feet
of your feet.
Drop your shoulders away from
your ears and look forward (not
back) to find openness through
the chest, shoulders and abs.
Exhale to downward facing dog,
then repeat the entire sequence
(f
(from low lunge to upward facing
l l t df i
dog) on the other side.
Repeat one more full round on
both your right and left sides
both your right and left sides.
Chair Pose
After you return to downward
y
facing dog, look forward and
step both of your feet to your
hands.
Inhale to halfway lift, and
exhale to fold forward. Inhale to
find chair pose: sit your hips
d
down and back with your feet
d b k ith f t
about hip width distance apart.
Your toes and knees point
forward in the same direction
forward in the same direction.
Keep your spine long and your
abs engaged.
Relax your shoulders away from
Relax your shoulders away from
your ears, lift your arms high.
Palms face one another.
Breathe here
Breathe here.
Prayer Twist
Bring your hands to heart center
and press your palms together at
your sternum.
Keep your lower half as it is in
chair pose. Now, twist to the
right by connecting your left
elbow to the outside of your right
elbow to the outside of your right
knee.
Hips stay lower than shoulders
and elbows stack over one
another. Pull your left knee and
hip slightly back, so they stay in
line with your right knee and hip.
Fi l
Firmly press your palms together
l h
to deepen the twist. Stay for a
few breaths, then return to
center.
Repeat on the other side, with
right elbow moving toward the
outer left knee.
Tree Pose
From chair pose, stand straight up
From chair pose stand straight up
with both of your feet on the
ground. Shift your weight into
y
your right foot.
g
Lift your left leg and bend through
your left knee.
Bring your left foot to the inside
of your right calf or inner right
thigh—you can put the bottom of
your foot anywhere on your
standing leg just avoid putting
standing leg, just avoid putting
pressure on your right knee!
Stand tall to engage your standing
leg, and press your left knee
g, p y
slightly outward. Arms can come
together at heart center, or lift up
like tadasana.
Keep your balance steady by
focusing one thing in front of you
that is not moving.
Balance for a couple of breaths
Balance for a couple of breaths,
then do the other side.
Horse Pose
Step your feet wide, and turn
py ,
your toes out. Bend your
knees, lowering your pelvis
toward the ground.
Send your knees in the
direction of your pinkie toes
to find an external rotation.
Options for your arms are:
hands on hips, arms extended
wide, or bending through
, g g
each elbow as shown.
Stack your shoulders over
your hips as you continue to
your hips as you continue to
sink your hips down and turn
your knees out.
Stay for a couple breaths
Stay for a couple breaths.
Wide Legged
Wide Legged
Forward Fold
Rise from horse pose, and
Rise from horse pose and
turn your feet and knees
forward in the same direction
as your hip points
as your hip points.
With a long spine, lower your
torso over your thighs to
wide‐legged forward fold
wide‐legged forward fold.
Your arms can grab opposite
elbows, or dangle toward the
ground Keep a gentle bend
ground. Keep a gentle bend
through each knee, and equal
out the weight between the
heel and ball of each foot
heel and ball of each foot.
Breathe deeply through this
stretch.
Camel Pose
Stand on your knees, about hip
distance apart. Release the tops of
your feet to the ground, with your
heels directly behind your knees.
Bring your palms to your lower
back/sacrum for support, and relax
your shoulders down and back as
elbows squeeze together.
With a strong belly, slowly press your
hips forward an inch as your chest lifts
an inch toward the ceiling.
On every inhale lift your chest
On every inhale, lift your chest
upward, and on every exhale, press
your hips forward in the same
direction as your knees.
Keep your neck gentle your gaze can
Keep your neck gentle; your gaze can
be forward or up, but if you start to
feel tension through your neck, release
out of the pose, breathe and try again.
After a few breaths, carefully use your
f f f
hands to guide your spine and low
back up out of the posture. Sit your
hips on your heels to allow your spine
to recalibrate.
lb
Seated Forward
Fold
Swing both of your legs out in
g y g
front of you.
Flex your feet toward your
face, and sit up tall. Inhale
face, and sit up tall. Inhale
both arms high above your
head, then fold forward over
y
your legs.
g
Hands can rest on your thighs,
shins or feet. Draw a straight
line from your head to your
y y
tailbone, and keep your abs
active.
Inhale to lengthen your spine,
Inhale to lengthen your spine,
and exhale to fold forward a
bit deeper.
Breathe here until you’re
Breathe here until you re
ready to move on.
Boat Pose
Hug your knees into your
gy y
chest, and roll your
bodyweight to your tailbone
until you feel your abdominal
muscles activate.
Bend your knees so that your
heels touch the ground in a
g
right angle. You can stay here,
or lift your heels to line up
with your knees.
Reach your fingertips toward
your heels, as you continue to
lift through your chest and
soften your shoulders away
from your ears.
y
Stay for three breaths.
Seated Twist
Send your legs out long one
more time and cross your left
more time, and cross your left
foot over your right knee.
Your right leg remains
extended.
Sit up tall, and bring your left
hand behind you like a second
spine, with left hand resting
spine, with left hand resting
behind your tailbone.
Inhale for length, then exhale
to slowly twist toward the
to slowly twist toward the
left. Bring your right elbow or
palm to the outside of your
left bent knee.
left bent knee.
Breathe in this twist, and then
release and repeat on the
other side
other side.
Easy Pose
Find a comfortable cross‐
legged position Your spine is
legged position. Your spine is
long, and your shoulders relax
away from your ears.
Rest the backs of your hands
Rest the backs of your hands
on your thighs, palms up.
Or, bring your first finger and
thumb together on each hand
thumb together on each hand
for “gyana mudra,” which
symbolizes unity and
consciousness.
consciousness
Soften your gaze or close your
eyes.
C lti t
Cultivate a sense of gratitude
f tit d
for your body’s ability to
move with power, grace and
health.
health